Eating away your anxiety

Many things can trigger anxiety, but what about the foods we eat?

DIET plays a huge role in mental health maintenance and while there are certain foods that can contribute to feeling anxious, there are also foods that can have a calming effect on the body.

Foods to remove

CAFFEINE: It increases adrenaline in the body, which can cause increased heart rate, shaking and difficulty sleeping. Try swapping out coffee for a herbal tea. ALCOHOL: Alcohol is a depressant that can interfere with the production of the neurotransmitter serotonin that helps to regulate mood and sleep. So that glass of wine before bed could be making your anxiety worse.

SUGAR: Reaching for sweets all the time causes blood sugar levels to yo-yo and can leave you feeling irritable as adrenaline and cortisol are released, which can mimic and intensify anxious feelings. Simple carbohydrates such as white bread can also have this effect.

PROCESSED FOODS: They can wreak havoc on your blood sugar, upset gut bacteria and increase blood pressure. Some synthetic food preservatives have also been shown to increase anxiety and mood disorders in rats.

Foods to add

COMPLEX CARBOHYDRATES: They aid the release of calming serotonin in the brain, balance blood sugar levels and are also an important source of magnesium.

Foods to eat: Sweet potatoes, brown rice, quinoa, beans, legumes. MAGNESIUM: Inadequate magnesium has been shown to reduce the level of serotonin in the brain and can cause agitation, anxiety and restlessness.

Foods to eat: Nuts, seeds, legumes, bananas, avocado.

HEALTHY FATS: Omega-3 fatty acids play an important role in nervous system development. They can also help keep cortisol and adrenaline from spiking when you’re feeling tense.

Foods to eat: Wild-caught salmon, sardines, chia seeds, flaxseeds, nuts.

PROTEIN: Contains amino acids that are essential for the production of the neurotransmitters dopamine and serotonin, which help to regulate our sleep and mood.

Foods to eat: Turkey, eggs, cheese, beans, dairy. ANTIOXIDANTS: Research

has shown that anxiety symptoms are linked with a lower antioxidant state.

Foods to eat: Berries, pecans, dark chocolate, dark leafy greens.

PROBIOTICS: Can strengthen brain functioning. Studies have found a link between probiotic food intake and lowering social anxiety.

Foods to eat: Sauerkraut, kimchi, miso, tempeh, kefir.

B VITAMINS: play an important role in the healthy functioning of the nervous system. They also help our body relax and recharge. Vitamin B6, in particular, helps the body make several neurotransmitters, including serotonin.

Foods to eat: Dairy, red meat, seafood, eggs, legumes. This article is not intended to diagnose or treat any pre-existing conditions. Always consult with a healthcare professional before changing your diet or taking any supplements. For more expert tips, visit lifestyle.com.au.